AIP Dinner Rolls

November 28, 2015 in Categories: , , by

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This is yet another new recipe originating with my newfound love for Otto’s Cassava Flour.  The chemistry of this flour is unlike any grain-free flour substitute I’ve ever used and it has opened up a whole new world of possibilities for Paleo adaptations of my old favorites–even crazy unheard of things like AIP dinner rolls!  Yes, these are nut-free, dairy-free, grain-free, gluten-free, egg-free, seed-free, refined sugar-free and they can be made coconut-free too!

Otto’s Cassava Flour is made using the entire cassava root (which is the same thing as yucca, yuca, manioc and tapioca root) minus the peel.  Their processing method is to peel, wash, slice, press, bake and then mill. This ensures the potentially toxic cyanide in cassava is totally neutralized. This whole food flour is 80% starch and 7% fiber, which makes it an excellent all purpose flour.  Cassava has a low Glycemic Index (46) and a moderate glycemic load (12), and because of its absorptive properties, recipes can typically get away with fairly low flour to liquid ratio, which is great news from a blood sugar regulation perspective.

Cassava was originally reported to be a gluten cross-reactor by Cyrex Labs (unpublished, proprietary data), however published research has shown that it is not (see this article or this recent Facebook post).  Although it can be a relatively common food intolerance, it is considered an autoimmune protocol-friendly food.

Cassava flour is not the same things as tapioca flour or tapioca starch, which, while made from the same starchy root, is produced quite differently and is not a whole food. I have heard from other bloggers that other brands of cassava flour do not behave the same in baking, so I definitely recommend making this recipe with Otto’s Cassava Flour.

Both Barefoot Provisions and One Stop Paleo Shop carry Otto’s Cassava Flour and are each offering a 10% off coupon code in the Autoimmune Wellness Bundle, on sale until Monday only.

Prep time: 15 minutes
Cook time: 25 minutes
Yields: 6 rolls

AIP Dinner Rolls


  1. Preheat oven to 425F.
  2. Combine plantain, olive oil, salt and coconut milk in a blender and blend on high for 1-2 minutes, until a completely smooth puree.
  3. Invert puree into a mixing bowl. Add cassava our and work into the puree until a sticky rm dough forms.
  4. Divide dough into six and roll each part into a ball (about 2” in diameter). Place on a baking sheet. If desired, cut an ‘X’ with a sharp knife about 1/4 “ deep at the top of each dough ball.
  5. Bake for 25 minutes.
  6. Remove from oven and let cool at least 5 minutes before serving.

Note: This recipe doubles really well. These rolls are best enjoyed still warm (or cooled to room temperature) on the same day they are baked (like all baked goods make with plantain, they tend to dry out after a day or two).  Store any leftovers in an resealable bag in the fridge or freezer and gently warm to room temperature or “warm roll temperature” before serving.


I know just how useful autoimmune protocol-friendly recipes like this can be.  That’s why I wrote The Paleo Approach Cookbook, The Healing Kitchen and why I curated the Autoimmune Wellness Bundle — on sale until Monday, November 30th ONLY!!!! 

The Autoimmune Wellness Bundle features 48 e-books (worth over $500) and 22 discount codes for just $39. That is over 92% off what you would pay if you bought each e-book separately! Plus, you could save hundreds more dollars by taking advantage of the coupon codes!  Don’t miss out:  go get yours here.


I really hate using plantains in recipes as they are so time consuming. ?. Would plantain flour be an option to substitute in these type of recipes? I avoid making them otherwise.

Sarah has a tutorial somewhere on peeling plantains. It’s very fast. Cut into 4 pieces, make a slit lengthwise into and through the peel, then pry off the peel. It is very easy.

These are so good!!!! Made them into 5 rolls, increased the cooking time by a few minutes. Topped with LOTS of kerrygold! I love simple, yummy, aip recipes that don’t require lots of work. This is a keeper for sure!

I love these dinner rolls! Actually TOO much–I have to make sure my family is home when I make them because I can eat the whole batch at once. (I’m not worried about my weight, but I’m pretty sure eating them all is kinda counterproductive to the AIP.)

I am allergic to bananas so my ND said i should avoid plantains, as well. Unfortunately, that means i can’t do these rolls and several of the delicious looking recipes in your new book. Can you suggest a good substitute for the plantains or am i just out of luck?

The dough may be stickier and taste sweeter, but it should work okay. You can also use super green bananas, but make sure the weight is the same as it would be for the plantains. -Kiersten

Thank you for the resources, much appreciated.
I could use feedback on what went wrong.
The rolls were rock hard and under cooked middle, yet still a good taste, super chewey.
Does the planatain mixture in blender come out sticky? It seemed very thick, hard to get out of the blender.
I did use cashew milk in place of coconut.
Any feedback greatly appreciated, would like to try again.
Thank you

Cashew milk and coconut milk have different fat contents which could have altered the results. Also, make sure you have the correct measurement of plantains. -Kiersten

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